Ten Top Tips - Weight loss tips based on scientific evidence
Cancer Research UK and Weight Concern have joined forces to develop Ten Top Tips for a healthy weight, as part of our Reduce the Risk campaign.
Ten Top Tips is a programme that encourages you to make lifestyle changes to take in fewer calories through food and burn more calories through activity.
Following Ten Top Tips will help you to lose weight safely and avoid putting on more weight. These tips have been designed to fit into your daily life and are based on the best scientific evidence.
The tips are designed to:
- be simple and easy to follow
- help you form healthier habits
- cover physical activity and eating habits, as well as what you eat
- make the most of the best available scientific evidence
Body weight and cancer
Keeping a healthy body weight is one of the best ways to help reduce your risk of cancer. In the UK alone, 12,000 people every year could avoid getting cancer by maintaining a healthy body weight.
For more information about body weight and cancer, have a look at the Body Weight section in our Healthy Living site.
The Top Ten Tips
The tips are simple habits that everyone can permanently fit into their daily routines. Keeping up all ten tips in the long term will help you lose weight and keep it off.
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Keep to your meal routine. Try to eat at roughly the same times each day, whether this is two or five times a day. For more information, go to our Eating Habits section.
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Go reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat. For more information, go to our Hidden Calories section.
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Walk off the weight. Walk 10,000 steps (about 60-90 minutes of moderate activity) each day. You can use a pedometer to help count the steps. You can break up your walking over the day. For more information, go to our Walking section.
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Pack a healthy snack. If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps. For more information, go to our Healthy Meal Ideas section.
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Look at the labels. Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food. For more information, go to our Look at the Labels section.
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Caution with your portions. Don’t heap food on your plate (except vegetables). Think twice before having second helpings. For more information, go to our Portion Caution section.
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Up on your feet. Break up your sitting time. Stand up for ten minutes out of every hour. For more information, go to our Keep on Moving section.
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Think about your drinks. Choose water or sugar-free squashes. Unsweetened fruit juice contains natural sugar so limit it to 1 glass per day (200ml / 1/3 pint). Alcohol is high in calories; try to limit the amount you drink. For more information, go to our Hidden Calories section.
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Focus on your food. Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible. For more information, go to our Eating Habits section.
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Don’t forget your 5 a day. Eat at least five portions of fruit and vegetables a day (400g in total). For more information, go to our Five a Day section.
The Ten Top Tips programme helps you incorporate the lifestyle changes into your daily routine so that they become automatic. Keeping track of whether you have successfully completed the tips on a daily basis is important for sticking to them. Read on to find the Ten Top Tips tick sheet, and other important hints for sticking to the tips.
You can also download a copy of the Ten Top Tips leaflet or you can order a copy from our For professionals page - just click on the 'order form' link.
We also have a handy shopping card that can help you make sense of food labels and make healthy choices. You can download this directly or order it from our For professionals page.
posted @ 2007-05-06 23:26
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Diet, healthy eating and cancer
Experts think that about a quarter of all cancer deaths are caused by unhealthy diets and obesity. Our diet influences our risk of many cancers, including cancers of the bowel, stomach, mouth, foodpipe and breast.
You can reduce your cancer risk by eating a healthy, balanced diet that is high in fibre, fruit and vegetables, and low in red and processed meat and saturated fat.
This section contains more information on how the things we eat affect our risk of cancer. And we have lots of helpful advice for eating healthily and reducing your risk.
Diet and cancer
- Test your knowledge of the links between diet and cancer with our online quiz.
- In the Food, nutrients and cancer section, you can read about how different nutrients and types of food affect your risk of cancer.
- We often hear conflicting news stories saying that particular foods reduce or increase the risk of cancer. Find out the truth behind some of the more common food controversies.
- Cancer Research UK helps to fund the largest ever study of diet and cancer – the EPIC study. Read about why EPIC is so important, and some of its first results.
- Are you interested in finding out the evidence behind our healthy eating messages? Have a look at the How do we know? page.
Healthy eating tips
- Eating at least five portions of fruit and vegetables a day as part of a healthy diet can help to reduce your risk of some cancers. We’ve got some top tips for getting your Five a day and details on what counts as a portion.
- The way you eat can affect your health as much as what you eat and how much you eat. Read about how you can develop healthier Eating habits.
- You can find some quick and easy tips for eating a healthy, balanced diet in the Healthy meal ideas section, conveniently organised by mealtime.
- Looking and understanding food labels while you're shopping can help you make healthier choices. Read our tips for understanding Food labels.
- Eating healthily doesn’t have to stretch your wallet. Check out our tips for balancing your diet On a budget.
- Parents know that getting children to eat healthily can be especially challenging. Have a look at our Tips for parents section for more advice.
Our diet in the UK
Despite being bombarded by eating advice, the UK diet still leaves a lot to be desired. We are particularly bad at eating fruit and vegetables. Less than a quarter of people aged 19-64 eat the recommended five portions of fruit and vegetables per day.
Children eat even more unhealthily than adults in the UK. This is why there is a variety of government programmes looking at encouraging healthy eating in schools.
Diet and other diseases
Eating a healthy diet can reduce your risk of cancer. But it will also help to protect against other conditions such as heart disease, high blood pressure, stroke and diabetes, as well as improve your overall health and wellbeing.
posted @ 2007-05-06 23:24
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安装skype后点击该链接即可进入彭蒙惠英语的skype语音讨论群
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内容: 对课文词汇和文章进行讨论
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SOCIETY
May 8th, 2007 Tuesday
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The Upside of Cancer (2/2)
A common health problem can provide a more positive outlook on life
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Vocabulary Focus
outlook (n)--- a person’s way of understanding and thinking about something malignant (adj)--- describing a diseased growth that is likely to get uncontrollably worse and lead to death veteran (n)--- a person who has had a lot of experience in a particular activity quality assurance (n phr)--- a system for monitoring and evaluating the various aspects of a project, service or facility to ensure that standards of quality are being met
Specialized Terms
leukemia (n)--- 血癌;白血病 a serious disease in which the body produces too many white blood cells chemotherapy (n)--- 化学治疗 the treatment of diseases using chemicals
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Giving back
The new survey found that 69 percent of respondents ages 18 to 49 years said having cancer had changed their outlook.
“It’s part of the 1 to give back,” says Gigi McMillan, who started a support group after her son developed a malignant brain tumor. Families “come to us for healing. Then they become 2 who help the next family.”
For cancer survivors and their loved ones, volunteering is about more than good deeds, McMillan says. Her group, the We Can Pediatric Brain Tumor Network, matches the families of newly 3 children with “veterans” who have been through treatment. Many use volunteer work to transform their traumatic experiences with cancer into something positive. “They’re helpless against the disease,” says McMillan, “but they can help other people.”
Attitude adjustments
Though research shows that 4 are no more likely to survive than pessimists, a hopeful attitude can improve quality of life, says Vicki Kennedy, vice president of quality assurance and programs at The Wellness Community, which offers support for cancer patients and caregivers.
Andrew Colletti of Springfield, Virginia, who was diagnosed with aggressive leukemia five years ago, says he wondered whether to even pursue the recommended treatment: chemotherapy followed by a bone-marrow transplant, one of 5 treatments in all of medicine. He did, and it left Colletti, 45, unable to father children.
Yet Clletti now says that cancer, in some ways, has been a blessing. He and his wife, Susan, adopted a baby two years ago. He says he now can’t imagine life without daughter Charlotte. “If I had known this little girl was waiting for us on the other side of treatment, I wouldn’t have had a doubt.”
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Dictation & Translation:
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b) Translation:Highlighted sentence
Discussion
Nowadays, people become more and more vulnerable to disease, such as cancer.
Do you have some tips to keep fit and enjoy a better life?

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posted @ 2007-05-06 19:20
senven123 阅读(363) |
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